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At last, the book that we have been waiting for. If you read nothing this year, besides the book "the subtle art of not giving a f*** then do yourself a favour and pick up a copy of this one.

Fat, fifty & finished… where are you now?!’ is a social commentary regarding all aspects of health and how each component works in unison to create wellbeing and prosperity. It encompasses the idea that you are the one that is truly responsible for your own health and wellbeing. Despite where you may be on the disease continuum, and regardless of age, you have the ability to intervene, to reverse and to regenerate to produce a sense of vitality. Life experiences has taught me, one major lesson. Our choices conscious or otherwise has certainly dictated the circumstances in our lives. It is how we deal with the circumstances that matter. My intention, being the Author is honorable and for the good of all beings. It is somewhat (or at least I have been told), as subtle as a sledge hammer to remind ourselves that there is personal accountability regarding health and your own perception of health.

Health begins in the library of the mind and is affected by our internal physiology and our external environment. Perhaps a rehash of old news but it is much easier to check-up with yourself now and again and create better choices before you get to the stage where you are fat, fifty and nearly finished.​Your genetic blueprint does not make you fat, or give rise to hormonal problems , depression, eating disorders, ADHD, BI-polar disorders or cancer ( at an early stage), Need I go on? But sometimes and too often it serves as an excuse for not getting on with your life and creating the life that we desire or were born to lead, Too many people marry their disorders and create their life around them accepting that this is the way it is and the way it has to be.

This book is a wake-up call to urge us all to become more accountable for our declining health, especially as we age, Health arguably begins in the library of the mind and is affected by our internal physiology and external environment, From what we eat, where we live, whom we interact with when we sleep and how we exercise. I share strategies that can change and positively affect how our cells read genes, In other words, whilst we can not change our DNA we can shift our genetic predisposition for the better.

Check this out, you got to love science. Who hasn’t been on a diet and who has lost weight within a certain amount of time only to find that when they resume “normal eating” their weight returns 2 fold. It has now been found that higher amounts of certain types of gut microbes may contribute to your ability to either increase or decrease weight. No doubt, as many studies have shown there is a correlation between gut microbes and their strong effect on various aspects of our health ranging from neurological disorders, immune dysfunction, mental health to weight gain and obesity. One study conducted over 9 years has found that those that spend time yo-you dieting decreased their gut microbiome diversity, leading them to believe that altered microbes were probably the cause of weight regain.

The study revealed that lean people have more diversity within the Gut microbiome. The study conducted in Israel involved 1,632 female twins concluded also that only 41% of weight gain may be attributed to genetic factors and the remaining 51% due to filtered environmental factors including diet. With this information, we can focus therefore on microbiome targeting approaches to reduce the metabolic aberrations in promoting weight stability. The microbiome is the community of microbes that outnumber our cells and have 100-fold more genes and enzymes capable of digesting food, regulating metabolism and immune system. Today it may be recognized by specialists in this field (gastroenterologists) as another organ.

Meanwhile faecal transplants done in mice duplicated this finding. Microbes from fat mice were placed into normal mice that ate a substantially higher amount of fat, resulting in a weight gain and vice versa. The disproportionate microbiome is part there of the full story. One explanation of weight gain is how they digested plant fibre. After on and off dieting altered microbes under produce healthy compounds generated from plant foods containing polyphenols (flavonoids in the GUT). These compounds are found in high amounts in brightly coloured fruit and vegetables. No surprises here that eating celery parsley will assist weight loss as they contain the flavonoid apigenin. Celery is also a natural diuretic whilst grapefruit will lead to weight loss containing another compound called Naringenin. Naringenin found in other fruits such as, oranges, and tomatoes have antioxidant and anti-inflammatory effects. Gaining popularity in this modern day and age it has a variety of uses including “curing” obesity, preventing or treating metabolic syndrome, reducing oxidative damage to DNA, and more.(2)

All in all, to go on a “restrictive diet” may be more harmful to your body long-term. Once again women who ate a balanced primarily plant based diet are less likely to have weight gain issues proving that non-genetic factors are largely responsible for your weight. You are what you eat and an increase in the proportionate number of healthy bacteria and in diversity should hold you in good stead to maintain your set point weight. All up the best approach to achieving this set point is to avoid calorie counting and crash dieting, eat a diverse range of foods that are full of colour plenty of natural fibre and let your microbes help you !

​I bet you are all familiar with the phrase “trust your gut”, your body’s natural instinct to alert you that something is not quite right. A kind of pain or a kick in the proverbial guts! Oh, oh, body this is a Code 3 alert! If that’s the case, then you are probably right. For arguments sake that “gut feeling”, could be associated with a condition called “leaky gut”. A recurring and growing epidemic often presenting in loads of people but misdiagnosed as another disorder or disease. Having many associations with various symptoms like bloating, candida overgrowth, constipation or ongoing diarrhea even nasty bouts of flatulence you may have this condition. But what is it and why are so many people plagued from these symptoms? Leaky gut is intestinal permeability or hyper permeability, a consequence of intestinal tight junction malfunction. Intestinal junctions in the lining of your intestines are normally knitted together to form a kind of mesh that acts as a protective barrier between the digestive tract and your fluids. Food gut microbiota, toxins and incomplete undigested proteins and fats leak through these broken junctions or gaps into the surrounding fluid and tissue causing inflammation. Ironically enough inflammation causes this mesh to break, and allow this to occur in the first place. If the gut cannot properly digest nutrients and these particles escape this may be the root cause of other disorders.

Symptoms may spread body wide causing systemic inflammation which could be attributed to other lifestyle factors such as stress. Stress then affects digestion which then furthers more inflammation. The gaps widen due to inflammation which leads to further malabsorption and a myriad of other disorders like headaches, migraines, joint pain, thyroid issues, weight gain, fatigue, depression and immune dysfunction. When inflammation is present, your immune system normally comes to the rescue sending out a team of killer cells that attack the pathogens that are not recognised as friendly to the system. The challenge is that by doing this they inadvertently attack healthy cells in the process furthering more inflammation. The good news is that we can fix this problem mend the gaps and get you back to absorbing the nutrients from your food so that you will feel better and subsequently live a rather normal unaffected life. Here is a four-part protocol to resurrecting your GIT and to allow the flow of food to create the energy for you to feel well again.

REMOVE foods and factors that damage the gut

Avoidance of short chain carbohydrates like lactose and fructose help with symptom control. This may be due to poor absorption and a subsequent osmotic effect. When the undigested saccharide reaches the colonic flora, it is quickly metabolised to produce hydrogen and carbon dioxide, These gases are produced too quickly for the body to metabolise or pass , with abdominal distension and pain often being the result. 4Proteins found in unsprouted grains, sugar, GMOS and conventional dairy must be avoided. These common components of food can damage your intestinal lining. These proteins contain nutrient blockers called lectins and phytates. Lectins are sugar-binding proteins that attach to the digestive lining causing damage to your GIT, irritation and inflammation.Convention cow’s milk is another food that may cause leaky gut due to the pasteurization process and a protein A1 casein. Pasteurising destroys vital enzymes including lactase making it difficult for lactose to be digested properly. Although raw milk, A2 cow’s milk, goat’s sheep camel and buffalo could be used instead.Good old sugar is yet another substance that seems to always rear its ugly head in disturbing the natural order of digestion. Sugar in many forms feed the growth of yeast, candida and bad and unwanted bacteria furthering the damage to your gut. Exotoxins are synthesized by the bad bacteria which chomp on the lining of the GIT, creating t gaps furthering the damage to the intestines.Get rid of the nagging wife or husbands or kids or job or whatever it is that is causing you stress in the first place or better still just learn to calm down and learn to think differently to cope with the current situation. Stress is mostly self-manifested so learn to manage it before it seriously manages you. Ask yourself every day before that trigger is pulled on that loaded gun of classic 101 tail tantrum behavior “ will it matter tomorrow “?

REPLACE with healing foods

Bone brothMy first go to for people suffering from any of the above presenting complaints. Bone both is not only delicious but contains collagen and specific amino acids like proline and glycine that help heal the intestinal lining. A must for auto immune disease and if you are serious about healing have a 3 day fast of bone broth alone and then introduce other foods back into your diet that have nutrient healing properties.Raw Cultured Dairy Specialised dairy products like kefir, butter, yoghurt and raw cheese that contain probiotics and small chain fatty acids ( SCFA’s) help to heal the GIT. Introduce in small quantities and note the reaction, or action. SCFAS produce butyrate acid a fatty acid important for gut-related diseases from autoimmunity to obesity to colon cancer. butyrate helps control the growth of the cells lining the gut, to make sure there’s good balance between old cells dying and new cells being formed. It’s also the most important source of energy for those cells.SCFA Food SourcesThe following soluble dietary fibre produces most SCFA in the large intestine [2,3]:

Fermented Vegetables – contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi are excellent sources.Coconut Products – all coconut products are especially good for your gut. The MCFA’s in coconut are easier to digest than other fats so they work well for leaky gut. Also, coconut kefir contains probiotics that support your digestive system.Sprouted Seeds – chia seeds, flaxseeds and hemp seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria. But if you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit.Omega 3 fats. Fat is your friend and sugar is the enemy is consistent amongst functional medical Doctors. Consuming foods that have omega-3 fats are beneficial to the GIT as they contain anti-inflammatory properties and beneficial amino acids like grass-fed beef, lamb and wild-caught fish like salmon.

REPAIRwith specific supplements

Digestive enzymes at the beginning of each meal to ensure all foods are completely digested. If your stools indicate fragments of food it is highly likely that you require these. By taking digestimes it decreases the chance that partially digested foods particles and proteins will damage your gut wall.L-Glutamine is critical for any program designed to heal leaky gut. Glutamine powder is an essential amino acid supplement that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine benefits include acting as a protector: coating your cell walls and acting as a repellent to irritants. Take 2–5 grams twice daily.Quercetin has also been shown to improve gut barrier function by sealing the gut because it supports creation of tight junction proteins. It also stabilizes mast cells and reduces the release of histamine, which is common in food intolerance. New studies have also shown its effectiveness in healing ulcerative colitis. Take 500 milligrams three times daily with meals.4 REBALANCE with probioticsProbiotics with specific strains are the most important supplement as they replenish good bacteria and crowds out bad bacteria. I see people all the time only follow part of the protocol in healing their leaky gut syndrome by removing the damaging irritants. But the part they often leave out is re-inoculating their gut with beneficial bacteria that will keep bad bacteria at bay. So load up on both probiotic and prebiotic dense foods and take at least a 35 billion units of a good quality probiotic. A recommended practitioner brand like multi gen from Bio-concepts Australia.If you can follow the above protocol, you are well on your way to successfully treating your gut for good. Good luck and let me know how you go or if you want some additional assistance and guidance with the above program hey just email me !! Only too happy to help !Caroline Pledger Clinical Nutritionist & Exercise Science executive, life style counsellor, health blogger

​I wonder how many of you sitting at your desk remember to sip water throughout the day? I know Generally speaking, you can only last 3-4 days without water. You can go for weeks on end without food but if your water intake is severely limited, you may be in trouble. So why do we need this. There are countless articles regarding the importance of nutrients, essential for creating a healthy viable vessel for carrying a developing healthy bub. But what about the importance of water? To support cellular health, digestion and eliminating toxins it has been claimed that water is gold. Combining special herbs, blossoms and seeds into water can contribute to flushing dead waste products and optimizing the fluidity of cells ensuring that vital vitamins and minerals may be assimilated and utilized to help you fall pregnant.

To provide a fertile ground for conception a woman’s body has to be viable strong and physically ready for this to occur. The body has an intelligence of its own, with its own internal feedback loops relaying messages of “readiness “or not. There have been many studies indicating that nutritional deficiencies, being over or underweight, being sedentary, toxic exposure and other factors may all influence the health of the egg up to a minimum of 100 days prior to conception. Preconception care includes nutritional intervention to optimize a woman’s health before pregnancy with the aim of maintaining and sustaining health through the maternal period, newborn and through to early infancy.

It is important to be conscious of what goes into the mouth and any surrounding toxins that you may ingest. By cleaning up your diet and reaching a healthy weight range will improve the chance of falling pregnant. By being under or over weight will compromise successful ovulation which inadvertently reduces a fertility outcome. Often women may try to lose weight in this time but weight may not shift due to toxin accumulation in adipose tissue. To reduce weight and eliminate harmful toxins it is really important that you drink more water. Water assists toxins to be flushed from your system and that your cells operate effectively. The recommended amount is about 33 ml/kg of body weight. If you weigh around 70 kg your water intake should be approximately 2.3 litres every day. This will assist the excretory organs to do its job, and that primarily is to get rid of the junk from the trunk!Here are some tips for increasing fluids into your diet with some additional pre pregnancy teas to enhance the body’s natural reproductive system so that your time to pregnancy may be reduced.Establishing good nutrition before you conceive helps both you and your baby to be as healthy as possible throughout the pregnancy and beyond. Build up your health status to one that is robust, strong and viable to carry to full term a healthy glowing baby.

There seems to be a resurgence of grandmas home cooking and one of those old health tonics is a good old fashioned bone broth. I often say if your grandmother would not eat it then you shouldn’t either. It seems as though grandmother may have known best when it came to hearty nutritiously dense foods.Bone broth is one of the most healing foods you can consume, including popular chicken bone broth. But many of us are missing out on this tonic rich in nutrients like gelatin and glycine. Gelatin is a type of protein derived from collagen, found in animal parts that provide us with important amino acids, the “building blocks” of proteins.The stickiness or glue like gelatin is actually one of the things that makes it beneficial when we consume it, because this is what allows gelatin to help form strong cartilage or connective tissue that gives parts of our bodies elasticity. Bone broths are used to help clear food allergies or intolerances, digestive issues, leaky gut syndrome, autoimmune disorders, and more.Gelatin also provides the amino acid glycine, that strengthen the gut lining and therefore lowers inflammation. Glycine is used by medical practitioners to help improve digestive, joint, cardiovascular, cognitive and skin health.

​I remember my first known panic attack. I was in a plane coming back from the middle east. I was thinking about how I felt with my marriage and I knew that my decision to end the relationship would be solidified as soon as I saw him, and I was right. A feeling of dread and fear gripped me like a vice. It was tight and restricting. I couldn’t breath and my efforts to breathe, inhaling were shallow. I started sweating furiously, I became nervous and panicky. Flooded by hormones and an overwhelming sense of “get me out of here”. I wanted to jump out of the plane. Thank god my sister noticed, aware of my distress, alerted the professionals which helped. Phew, at least they knew what to do! To have a panic attack is not much fun and very distressing to say the least. It’s like the engulfing fear and terror of running from the jaws of a lion!I am not a specialist in this field nor to I advocate to be one, but as I chatted with my GP in a meeting one afternoon, he nonchalantly told me that everyone suffers from mental health and when I asked him why, he reacted quickly with the word, “stress”! So the question is does stress affect you so greatly that your brain becomes frazzled and unwired or do you suffer from stress because your brain is unwired? This is a rhetorical question you may say, in truth, there are likely to be a hell of a lot of people that are not diagnosed as such but are genetically predisposed of having misfiring chemical activity within the brain causing that flight or fight syndrome, commonly called stress. Unfortunately for us we have to deal with it or rather manage it , so it does not manage you!Stress inducing panic attacks effect millions of people every day. Panic attacks are truly terrifying and can happen without warning or reason, causing sudden fear and extreme nervousness for 10 minutes or more. Physical symptoms intensify the attack: sweating, racing heart, rapid pulse, feeling faint or as if one is choking, and-perhaps worst of all-the sense of "going crazy."So one could easily ask How does one manage these fateful kind of episodes? After all the situation is real and not made up and life happens every day with very real life threatening situations some within and some with out of our control. Somehow we must remind ourselves that we can only do what we can do and by not placing ourselves in the stressful situations in the first place may be a good place to start. If work stresses you change jobs. If your husband stresses you talk to him, if your children’s full on activities stress you then think about options as to handle them better, well differently. All’s well that ends well, funnily enough, (in most situations in any case). I recently had a panic attack whilst doing a talk on “trust your gut” at a national conference for the hydro colonics association in Australia. It was a nightmare. I just wanted to go home and shoot myself! You would think by now I would have understood the triggers but I guess it could be the one lesson in my life that I need to learn better. Be prepared for a start. My colleagues saw the comical side of this rather unfortunate incident and laughed saying, I forgot to employ the 7 Ps of any performance, meaning “piss-poor preparation promotes piss-poor performance. And that was the end of that conversation!No one really knows what causes panic disorder, though researchers suspect a combination of biological and environmental factors, including family history, stressful life events, drug and alcohol abuse, and of course thinking patterns that exaggerate normal physical reactions. SO I guess the solution is to readdress our perceptions of any events and prepare ourselves so that we can avoid a reaction and respond in a rational manner. I remember once a successful business man once told me that at any time when you are feeling “out of control” ask yourself the question “will it really matter tomorrow?” For most times the anxiety that we feel is a useless waste of time and energy.Fortunately, panic disorder is one of the most treatable of the anxiety disorders. Talk therapy, or Psychotherapy, cognitive, or biofeedback therapy can help alter a person's response to stimuli. Although Medications, such as antidepressants and beta-blockers are options, seek an alternate solution with herbs and cofactors as they can help in altering your thinking patterns by modulating the neurochemical overload or underload. Certain lifestyle changes, such as eliminating sugar, increasing neurotransmitter producing proteins, limiting alcohol consumption and sticking to a daily exercise plan, may assist in a decrease of symptoms.Just remember , to look after you, because when the plane is going down the first person to put on his oxygen mask has to be you !

Protein was the buzz word of the 90s. It became very popular in the 90s with Dr Atkins introducing his specific diet “The Atkins Diet ‘. This type of diet advocated high protein and high fat with little carbohydrates. . A lot of people are still confused about this topic, surprised to hear that their understanding of a carbohydrate is rice, potatoes and bread. Carbohydrates include anything from a lettuce leaf, to a big mac.The new hipster movement has adopted a “paleo” type of eating plan that seems to fare well in regards to health but still today carbohydrates are supreme. So let me bring you in on the real deal, protein is king and one of the most powerful anti-aging substrates on this planet!

There are three main substrates called macronutrients that make up our food. These macronutrients are classified as protein, carbohydrates and fats. Proteins are vital for our muscular integrity, neurotransmission, skin, muscle and hair synthesis. Proteins are necessary for a great number of biochemical reactions in the body. It is also an anti-aging nutrient. So how much and when should be eat protein. Protein should be eaten at all meals. It could mean that you only have to add a spoonful of sesame or sunflower seeds to your breakfast. It could mean that you introduce some easily digestible fish into your diets. The recommended amount of protein for women is approximately .75 g / kg of body weight. So if you are a 50 kg woman you should be eating about getting 40g protein from your foods.

Food combining is about putting it all together so that you not only enjoy the taste of the food but it will work for you doing what it is supposed to do .It is also important to include complete proteins in to your diet. Complete proteins contain all nine of the essential amino acids; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Sources of complete proteins include meat, fish, eggs, most dairy products and soybeans. Add fruits vegetable and wholegrains and together they make a complete protein meal.

Check out these protein foods and add them into your diet. Protein is great for stabilising blood sugar levels, maintaining your energy requirements and keeping you young.

Chicken 85g breast of roast chicken contains 26g of protein, along with zinc to help support immune function.

Turkey85 g turkey breast contains 26g of protein including the important amino acid, tryptophan. Tryptophan is a precursor to serotonin the mood altering hormone. Lamb85g of cooked lamb provides 23g of protein, and is one of the best sources of haem-iron to help boost red blood cell production and support healthy energy levels.Lentils 100g (1/2 cup) of cooked lentils provide 9g of protein, making them an excellent vegetarian source of amino acids. They also boost high levels of dietary fibre to support healthy cholesterol levels, and iron to transport oxygen around the body.Spirulina1tsp (5 g) of spirulina contains 2.2g protein. Weight for weight spirulina contains a lot more protein than fish, meat and poultry. This superfood makes a particularly great addition to vegan and vegetarian diets. It is also an excellent source of iron which is beneficial for preventing iron deficiency or anaemia. Common conditions in both women and children especially of child bearing age.

Yoghurt Cup of plain full-fat yoghurt contains 9g of protein, an excellent source of beneficial bacteria to help boost digestion and immune health.

Sunflower seedsProvides 6g protein. Great source of protein for vegetarians, High In zinc especially important for reproductive health in both men and women.

Quinoa I cup contains 8g protein. This seed has plenty of fibre for bowel consistency and zinc for a healthy immune system and healthy skin. It is a fantastic protein rich alternative to grains.Kefir 1cup of plain kefir contains 11g of protein, and plenty of probiotic goodness to help keep a healthy balance of bacteria in the digestive tract.Avocado½ avocado (100g) 2g protein, this fruit has high levels of beta-carotene needed for the immune system. It is a monounsaturated fat promoting cardiovascular health and cholesterol health and maintenance.

After spending a few days on your latest weight loss “diet” you would naturally expect a loss that can be easily recorded on the scales. After all, your jeans feel a bit looser, your stomach is certainly flatter so you would expect a weight reduction measured by scales. However whilst you feel excited about the small changes, jumping on the scales could have negative consequences. Read on so that you can have a better understanding as to why this is not always the case.Weighing yourself only once per week (and not daily weigh-ins) is a better option for an accurate reading of your weight when monitoring your weight-loss. Reason being, weight naturally fluctuates from day to day and stepping on the scale daily will only prove to be a very discouraging practice as you see the numbers go up and down all over the place throughout the week.

Weighing yourself only once a week at the same time of day (we recommend first thing in the morning before eating or drinking anything) and in the middle of the week, say Wednesday, you'll get a much more consistent reading and a true measure of your week-to-week progress.

So why Wednesday?

Well, according to the Public Library of Science study it found these two things:

1. When maintaining weight, Wednesday was found to have the least week-to-week fluctuations, so you'll get the most accurate reading by weighing in on Wednesday.

2. Wednesday also just so happened to be the day when people weighed the least each week.

Since your new eating plan is monitored from week to week this option for the weekly weigh in will provide the most accurate reading.

RecommendationsWeigh yourself only once a week, on Wednesday morning, first thing when you wake up and before eating or drinking anything.

Do that and you'll get the most accurate picture of your weekly weight-loss progress!

​Most people chew their food without thinking about it,but if you are trying to lose weight here is a good piece of advice, “masticate to liquid”. I couldn’t imagine that you have heard this phrase before, and I wouldn’t imagine that you are practicing this art!!!! Sounds suss, but basically it means chewing your food to liquid. We are all guilty, but it still fascinates me that people wanting to lose weight attack their meals with an accelerated speed like it is their last meal forever! If weight loss is your goal, then slow down and enjoy the nourishment of the food after all it is one of lives simplest pleasures. If you are interested in losing weight, then slow down and practice “masticating to liquid’. The chewing process, is a very important step in digestion, making it easier for your intestines to absorb nutrients from food particles. Carbohydrate and fat Digestion actually begin in your mouth so Chewing to liquid enhances food to pass through your digestive tract with better absorption. It is highly recommended that you eat slowly and chew your food at least 15-20 and up to 40 times before swallowing. This enables your brain and body to release the hormones that sense that it's full, instead of stuffing a bunch of food down your throat whole, to find out 30 mins later that you're hungry again! Hunger is largely controlled by hormonal signals, including that from ghrelin, which spurs the feeling of hunger. The team found that when study participants chewed more, their ghrelin levels were consistently lower post-mealtime. It might be that the longer the body senses food in the mouth, the more ghrelin is released.

Chewing to liquid is important in helping you to maintain a healthy weight due to “portion control properties. A study on both lean and obese Chinese men set out to prove this point. The study was conducted in 2011 and concluded that Interventions aimed at chewing activity could become a useful tool for combating obesity.

So for those of you that need help in this area here are a few tips in slowing down the eating process and avoiding those other nasty effects of gulping whole.

Eat at a table with your legs firmly planted on the floor.

Never drink whilst you are eating. Drinking between mouthfuls can inhibit the digestive process and sometimes cause extra and unwanted gas!!!

Eat mindfully. Chew until everything is swirling around your mouth. Gulping rapidly can create, once again air pockets which will affect the amount of unwanted air to be expelled in either a burp or at the other end!!

Never eat whilst you are watching TV. (once again, these are tips, I too am guilty!!)

So I guess if you want to make the most out of your eating experience try at least to be mindful of not only what you eat, the amount you eat and when you eat but by just eating a little bit slower and chewing to liquid may keep your body and health in shape . So simple but so effective !

​One of the common questions asked during a consultation is why eating carbohydrates is not recommended before going to bed. Carbohydrates promote the hormone insulin, necessary to shuttle glucose to the cells. This in itself inhibits fat loss as the body gets to work to metabolize the glucose as a result of the carbohydrates that we ingest. If you eat prior to bed it is a recipe for disaster however at the same time whilst the common suggestion is to eat protein which is slower to digest it is actually the hour’s in-between the meals that may promote your fat loss , lessen your propensity for disease progression and has anti-aging benefits as well !

I am not quite sure if you have heard the term intermittent fasting. Basically this is limiting food supply everyday so the digestive organs have a chance to rest. When you are in “feast mode”, your body forgoes the natural repair and rejuvenation cycle. It is too busy breaking down and eliminating the foods that you have eaten. The body’s organs are continually being overworked due to the overload of unnecessary foods ingested. When we eat carbohydrate, the pancreas releases insulin, the liver also assists the necessary metabolism of carbohydrates and the more carbohydrates that we eat the less sensitive we become to insulin. Voila, those unnecessary calories eaten before bedtime is a sure thing for fat accumulation. The longer that you stay away from the dinner table and breakfast will be better for your organs and your fat metabolism.Intermittent fasting promotes weight loss and unnecessary eating. The benefits are an increase in strength, a reduction of body fat and a maintenance of good health whilst spending less time eating every day. For most of eat because we like the taste and not necessarily for the nutrient content unless you are an athlete or require certain amount of calories to promote muscle growth like body builders. The combination of intermittent fasting with a healthy diet of real whole foods and proteins, weight training, walking and eight hours of sleep will keep you young alert and much healthier. It is another tool that’s all.

The health benefits are enormous for your body and here are a few reasons why.

Boosts mitochondrial energy efficiency- The mitochondria are known as the powerhouses of the cells. If these are not working funnily enough the body becomes sluggish. This type of fasting promotes efficiency.

Ghrelin levels become stabilized. – Ghrelin, commonly known as the hunger hormone (you know the funny sound that the tummy makes when you get hungry) becomes normalized.

Human Growth Hormone increased production- This type of eating has increased GH by 1300% in women and 2000% in men. HGH is known for its anti-aging properties, fat burning properties which explains why this way of eating is effective for fat loss.

mTOR pathway inhibitor- associated with aging and disease promotion particularly of cancer initiation called the mTOR signaling pathway. If we can inhibit this pathway we can minimize the aging process and cancer initiation.

Intermittent fasting has been beneficial for the body according to science and a lot of athletes. You could utilise this type of eating as an experiment. It’s not that difficult to implement as if you typically eat dinner by 8 PM and breakfast at 8 AM the next day, you’re fasting for 12 hours and feeding for 12 hours. The best decision is to try, readjust the plan to make it work for you. All science is based on experimentation and in my experience there is no one size fits all methodology when it comes to eating and weight loss that is why fad diets whilst proven successful for a minimal time, may not be the answer to everyone’s weight issue. The only way to make progress and change your life is to make new choices, take action, and make adjustments based on the results.​Referenceshttp://www.precisionnutrition.comjamesclear.com/good-bad-intermittent-fastingarticles.mercola.com/sites/articles

One of the most general questions that is often asked, is why do we need to walk as opposed to run. Being a runner and an athlete at an international and national level you would think that I would advocate running as a preferential way of losing weight. We all know that running consumes far more calories than walking so why on earth would I suggest to walk and not go hell for leather and run. SO let’s have a look at why I now recommend walking over running any day.If you have ever been to visit your GP and he has mentioned that he is concerned about your expanding waistline, he may recommend changing your diet or implementing an exercise program to help you lose those unwanted kilos. Through media and other social platforms we are also aware that obesity in Australia alone has hit an all-time high placing a huge burden on our medical system. We all know that Regular physical activity is important to overall health, and walking is an excellent way to be active with proven benefits. Studies suggest that adults who engage in regular physical activity, such as brisk walking, are at lower risk of heart disease and stroke, type 2 diabetes, breast and colon cancers, and depressed mood, compared with inactive adults (Physical Activity Guidelines Advisory Committee, 2008(1). With awareness though, comes confusion as to what type of exercise should we be doing. Is brisk walking as beneficial for us or is a slower pace over a longer time frame better?At the age of 32 I hit my physical peak in running, with my PB for a 10km in 36 minutes. But unless you want to be a national runner why on earth would you want to put your body through that additional stress. So many people in their 40s and 50s are now having to treat old injuries that rear their ugly heads from over use and abuse. Excessive exercise can cause joint problems in hips, knees, torn ligaments, groin strains, you name it if there is a major muscle group involved and bones over time there is bound to be overuse injuries. Exercises elevates endorphins released from our pituitary gland. Endorphins are among brain chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system. These endorphins are great for a while as they down regulate pain. Endorphins are most heavily released in the human body during stressful events or in moments of great pain but over time and with prolonged use they lose this benefit. The rush of endorphins into the system at such times is often felt as a queasy or nervous feeling in the stomach. If anything, we do not want to place unneeded stress on the body so therefore we minimize this effect by not over exerting and doing just enough so that the body can deplete the extra energy that we have by turning on the energy pathway to use fat as our fuel source as opposed to using carbohydrates as a fuel source. Carbohydrates will be used first, but then if we can switch to using fat then we will be able to get the desired effect of exercise. We want to minimize stress, not create it. So my advice to anyone that wants to lose fat and develop a lean mean body is to put down that fork and walk. Walking for over an hour every day will assist you to lose fat and get your body into the desired shape that you want. Running on the other hand particularly if you are over 40 creates more stress and contributes to aging, which actually defeats the purpose of exercising in the first place.For more information , please contact Caroline for your personalized exercise and dietery regime for anti-aging, rebalancing hormones and getting you into the best shape of your life !

Exercise is like sex. According to one of the most infamous bodybuilders of all time, Arnold Schwarzenegger In his movie “pumping iron he says “when you pump the muscle, there’s no feeling like it in the world, it’s like coming in the gym. It is like the unexplainable euphoria that engulfs you when you climax in sex”. He goes on to explain that when you contract, the muscle, it fills with blood with a surge of great force and energy that the skin feels like its piercing and the veins could explode. It’s a great rush. That very controversial catch phrase was part of his introduction to the world to join him in the gym. If it is as good as he says, then why haven’t we all caught on?

Regardless of this proclamation, partly true, this somewhat pleasurable past time seems to be an arduous task creating a myriad of excuses to avoid it. If it was so good, then who wouldn’t want to take it up? But then again, that solely depends if you like sex or not. If we are awkward, shy, embarrassed and heaven help us fat, fatigued and can’t be bothered then sex may be an unpleasant task. To feel good in your own skin, and look great naked may be prime motivation. To flaunt a tight well put together physique may be your goal. To lose a few inches around the middle so that you can see your toes another! Exercise, no matter what form, will change or determine the way you look, the way you feel, the way that you hold yourself and the way you think.

Arnie was, and still is a great advocate of resistance training and nutrition. I know that we can’t be all like him, but perfect practice makes perfect. There are gyms in every major hotel around the globe. Gyms that are open 24 hours to accommodate our life choices, for those that wish to train at their own beck and call. So why are we still behind the eight ball when obviously we know the pros of exercise would greatly outweigh the cons?My introduction to exercise and the gym was around the Jane Fonda era. Where lime green g strings adorned the lycra clad aerobic crowds in the hundreds moving in unison to the beats of Donna summer and echo beach. Studying and in need of a job I began my gym crawl which was to become a major friend in my life. I could combine what I loved to do with making some money to survive. Being told that I was too fat to be an Aerobics Instructor I took up the challenge to lose a few kgs. Those very years of training has set my good stead for my life.

I guess we could call it a tool for promoting how we feel, for utilizing the pent up energy that we seem to collect and carry throughout the day. A tool to unwind, an outlet to vent or an avenue to obtain a certain goal. It is a proven formula to keep on the path of health, to keep you grounded and alive. There was nothing quite like the feeling of lacing up the runners and heading out for an early morning run. One of my meanders included passing wallabies chewing silently on the dew sprinkled grass witnessing the birth of a heavenly morning. The smell of burnt wood from fires lit the night before. The wisp of smoke hanging over the sleepy town escaping slowly to the sky, a slight fog lifting with it. Today I am flat out walking to the lift let alone a run in the hills. But I too have a healthy addiction to that feeling associated with exercise which continues thirty years later. My extreme training days are over, its all about maintenance now. The desire to keep moving, staying tuned in and a feeling of wellbeing is greater than the opposite. There is nothing like that connectivity that runs through out your body. You just seem to function better. Exercise is still a release and there is nothing like a rush of endorphins.​ We now know that the benefits of exercise far out weight the negative aspects of extreme devotion. With this new found knowledge you don’t have to mourn the fact that this grand secret was kept from you, but it’s never too late to put on a pair of runners and head out for a burst of fresh air and sunlight. It’s never too late to take up dancing the tango! It’s never too late to start and get in on the piece of action that may end up being quite an enjoyable past time. What else are we to do with our spare time? Drink and eat!!! It’s not over until it’s over, well until the fat lady sings anyway and fat will not dare be a part of the equation!

With so many supplements on the market today we are inundated with too many so called health products. From synthetic vitamins & minerals to protein powders, and unreal foods promising a healthier you. Have we taken our healthier options a little too far and got on the so called natural health band wagon ? It seems that we need a pill to go to sleep , go to the bathroom, and then one to wake!! Supplementing and clever marketing has led to a rise in this type of consumerism.Be mindful that not all products claiming cures for this and that are ca do more harm than good,actually . With education at our finger tips we have all become proficient in self diagnosis and seriously, It has got way out of hand .

Although we may have adopted a somewhat healthy alternative , nothing has changed, we have really only just swapped one product for another. Like Protein powders for example, too many people think that they are going to starve if they do not have their fix of protein at one meal. Our world is not one of starvation but a world of misinformation and malnourishment ! Take a sugar substitute too , it is still sugar at the end of the day as one of my chemistry lecturers sprouted off at a lecture , if this energy is not used all roads lead to fat !!!!!We really have not addressed the issues surrounding our health problems but swapped it for a synthetic analogue loaded with potential problems.

The major problem is that the body is not designed to recognize a great deal of our artificial supplements, that's why the first option of any health condition has to be your diet and lifestyle . The problem is that we allow our health conditions get way beyond the point of no return and we need to address deficiencies. This is when we should call in the big guns and pop a vitamin C tablet or add a magnesium powder to reverse these dysfunctions. Unfortunately for some people that may have suffered with intolerances or certain sensitivities to foods from years of practice disillusionment may be imminent. A life time of unhealthy habits are not fixed within a couple of weeks.

I often get asked for a "natural vitamin or mineral". For most part , there is no such thing. Vitamins and mineral that appear on any shelf in either a pharmacy , health food store, practitioner or like wise are synthetic analogues of the real nutrient. The body has to work hard in some cases to unravel the compounded formulation awhich can have the adverse affect on the body. The good news is that, this is why qualified in their field a clinical nutritionist , naturopath can provide you with high quality synthetic supplements that will help. Finally there is not a one sized fits all remedy when it comes to the promotion of health. It is however my advice that we eat whole and real food first and watch out for the pseudo nutritionists that make remarkable claims. This is probably why we have gained the reputation of being a quack!!!

Any one for cycling? Calorie cycling that is. Calorie cycling is not necessarily a new concept with a recent documentary suggesting that the 5 day eating clean and two days eat anything you like diet is the best way of keeping you at your desirable weight. If you have ever been to a clinical nutritionist a diet plan can look overwhelming with so many variations creating confusing. Bamboozling as it may appear there is method in their madness.

One of the key questions asked is “why can’t I just cut calories without the variations”? This type of dieting will defeat the purpose of shifting weight forever. Calorie restriction will provide weight loss including fat, fluid and muscle loss, however, whenever you increase your calorie load you will put it back on and some. Calorie cycling is about changing things up a bit to reach your set point weight, with an emphasis on maintenance of your new lean body. There has been significant evidence suggesting that brief and relatively infrequent periods of fasting and/or carbohydrate restriction may actually be advantageous for both health and body composition. (4)

Calorie cycling or calorie shifting is based on three phases over a six-week period, including different amounts of carbs, fats , protein and of course calories. By changing the amount of calories week to week you naturally recharge your metabolism. This is a secret that has been utilised by body builders and athletes in the past decades and has kept them in their best shape for extended periods of time. (3) Whilst there are different methods of calorie cycling the most common is that carbohydrate intake is manipulated with the protein and fat intake staying relatively constant. The Refeeding part of the cycle is really about increasing carbohydrates. The third phase of the eating plan is especially important and that is the fasting period. This period is usually whilst you sleep and starts from the last meal that you eat in the evening to the breaking of the fast (breakfast) which should be around 12-14 hours. This is the time that your body will use all the nutrients that you have provided throughout the day for regeneration and repair.

To stay at your desirable weight or set point, (that is the weight that you look and function best) you need to add variety in your diet never eating the same meal at the same time over and over. You constantly have to shock your body so that the body never really knows what it is going to get. This type of diet was implemented and studied over 4 weeks with great results. The study found that 72 people that participated had a fat loss between 5 and 6 kgs. Whilst metabolic rate did not change, their pathology revealed a decrease in glucose, overall cholesterol, including triglycerides with a decreased appetite and enhanced satiety. (1)

This is a great way of achieving fat loss as opposed to just losing “weight”. To further your weight loss your body will benefit from resistance training and a little bit of cardio. Be mindful that everyone is different and have different needs that’s why it is best to choose a reliable, recommended and qualified nutritionist that can guide you through out this process. Say no to unwanted fats, and other nasties that you may have slipped into your diet over the years and say yes to creating the changes that will only be beneficial for you for years to come.

They say that you never appreciate something until it is gone … youth may just be one of those things. Well, I guess that’s why women spend thousands, if not millions on anti-aging creams plus fillers and botox every year. Aging is something unavoidable, with many women going to extremes to find the perfect potion for retaining youth. Unfortunately, youth is not in a bottle or in a filler or in a facelift, it is an attitude and what we do on a daily basis will eventually add to our demise. So to fill in the gaps whilst you are on your search, here are some special anti-aging foods that are high on my radar. Fill your fridges and begin a new regime with new foods for a better and youthful you. The habits that you create today may just well undo the effects of ageing old habits of yesterday!Fatty fish Fatty fish contain long chain omega-3 fats, known to be beneficial against heart disease, ulcerative colitis and inflammation. Salmon in particular contains a nutrient that gives this food an additional component that gives your skin a more youthful appearance. This orange pigment is called astaxanthin which is a powerful antioxidant.FlaxseedsPeople often wonder why I harp on using flaxseeds in your smoothies but the health benefits, particularly for women in assisting hormonal synthesis is amazing. The lignin’s within flaxseeds have potent cholesterol lowering potential and has the ability to decrease gynaecological cancers in women and may reduce the risk of prostate cancer in men. These are a great source of Alpha linolenic acid, an omega -3 fatty acid which protects your skin from the radiation from our sun and just so happens to reduce the sun related damage.AvocadosAnother fruit that I commonly use in abundance is avocado. This fruit is rich in mono unsaturated fat, fibre, and has an abundance of several vitamins and minerals essential for keeping your body healthy. Oils that containmonounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Avocadoes contain unique compounds called polyhydroxylated fatty alcohols. In one particular study these PFAs, extracted from avocado had the ability to reduce UVB-induced damage and inflammation in skin that had been caused by sun damage. (2) Avocados high content of monounsaturated fat with the abundant amount of antioxidants lutein and zeaxanthin provide additional DNA and skin protection.Pomegranates A forgotten fruit but one of the healthiest fruits, suggested to have a higher antioxidant potential than green tea. These delicious fruits can be added to your smoothie having the potential to decrease inflammation regulate blood sugar levels and may improve outcomes in people that have colorectal cancer. This fruit assists the repair of damaged skin and has the potential to increase collagen production. Anti-oxidant rich vegetables If we all ate our vegetables regularly, just like our mothers told us when we were little, we would still be profiting from this habit. We know that vegetables are nutrient dense and low in calories but the vitamin C particularly in some vegetables may assist in our youthful appearance. The best sources of beta carotene, vitamin A are carrots, pumpkin and sweet potato. This anti-aging carotenoid protects against sun radiation and free radicals, both potentially leading to skin aging. Some of our vegetables contain another antioxidant, vitamin C , important for collagen production.These include, leafy greens, tomatoes, bell peppers, and broccoli. Studies have reported that women whom ate more green and yellow vegetables had fewer wrinkles than those that did not consume these foods. These brightly coloured vegetables contain compounds like zeaxanthin, flavonoids, lycopene, vitamin C, potassium and beta-carotene.Green tea Green tea is high in antioxidants which protect you against free radicals. The free radicals are unstable molecules that are synthesised from metabolism and, funnily enough from stress. Antioxidants provide protection from these free radicals so they do not cause damage and create that worn out aged look. Green tea is high in polyphenols which is protective against inflammation. They may also protect collagen the main protein in your skin. This may partially reverse some signs of aging.Most women would agree that they would love to retain their youth as naturally as possible so working from the inside out is a great place to start. This will hold you in good stead for the future. Start your day with a green smoothie to give you a vital, glowing alive feeling

​“Sugar is our enemy and fat is our friend”. That was the message that I wanted to put out this morning but somehow or rather I am not quite sure how well that message was received. I was invited to speak this about nutrition and how this affects us in disease progression, specifically cancer at a women’s round the table group in surfers Paradise. The main theme of this morning was initiated by the Australian and New Zealand gynecological oncology group (ANZ GOG). Sitting in a room of about 20 women, not one woman had not been affected by various cancers at different times in their life. Everyone had a story to tell including myself but the one thing that became very apparent was that whilst these women were fundamentally successful and educated they did not get the fact that nutrition, the what and the how we eat will either be instrumental in either promotion or inhibition of the disease.Perhaps it was my inability to speak on their level. I live everyday having to make positive choices that influence the way that I act, feel and think and that starts with the basics getting back to making good choices with the foods that we eat. It is not a new concept that sugar is the driver of most diseases including diabetes Mellitus 11, obesity, cardiovascular disease, mental health and lastly but not least cancer, but we still do not really understand why.From the information that was provided today we are still grasping on to mainstream methodology that places enormous stresses on the body. Stress and inflammation will promote cancer. Even as a nutritional ambassador and living proof that great health is paramount we are a little behind the eight ball as to how fundamentally important good nutrition is.In a nutshell, bad food choices, stress, pollutants and inflammation are the key drivers of cancer if we can change the way that we eat we then can change the way that we think which invariably changes the way our body processes stress which inturn down regulates inflammation. Our modern day living actually promotes these drivers but until we acknowledge these symptoms of this era we are still up blank creek without a paddle.So here are three ways that we can reduce the onset of cancer;

Eliminate all processed foods from your diet. This includes the Weetabix that you had this morning for breakfast. Stay away from pastas, white rice, breads and cereals that regardless of what the television commercials ram down your throats they are high in both sugar and preservatives which will disturb the natural biochemistry in your body. This also disrupts hormonal balance and will lead to additional fat.

Calm the blank down. By not worrying about the things that you cannot control and by not reacting to external forces that often hit from left of field everyday may decrease stress. Everyone suffers from stress and it may present itself in different ways. By keeping calm it will allow you to choose a response to that very thing that has upset you or caused for a reaction which lead to an out -burst of emotions.

Put down the fork and walk. For many years now we have seen the benefit of moderate exercise in minimizing disease onset or progression. Walking assists in decreasing inflammation by eliminating toxins and excessive energy that potentially could sit around your midriff. IF energy is not used, it will definitely stay put placing a great deal of stress on your filtrating organs such as the liver and the kidneys. It is important to note that the key word is oxygenation and less is more.

In the words of another natural practitioner it Is one of my goals to shatter the myth that cancer cannot be modulated and managed through botanical herbs and natural foods that were intended to enhance the natural healing potential of our bodies.

Stay tuned for updates on more information that may assist you to prevent cancer or to modify this disease progression. In the meantime, drink loads of lemon infused water, limit your coffee and alcohol intake and get some greens into you. Last but not least introduce some functional movement into your life do some yoga and make a choice to be happy. Your conscious state can influence the disease continuum, so until next time, k

With hundreds of self-help books in stores with tips on how to become successful, why is it that we seem to be struggling in this area. Why do we repeatedly try with continual failure? Most successful people say that failure is part of the process but do we place too much emphasis on becoming a success and for that matter what is success anyway? The meaning of success may not necessarily be the same for everyone. Steven covey wrote about the 7 habits of highly successful people and recently I discovered a blogger that continually writes about the 6 habits of super successful people including entrepreneurs worldwide with very fat back accounts. SO it seems, that to be successful you have to practice a few critical things every day, so here are a few points to get you started.

Drink lemon water.As a health coach & nutritionist, I love this advice. I did not think that this was so important to be successful but according to emotional intelligence writer Travis…….. it certainly is. I know for a fact that whilst it provides an amazing natural energy buzz it ensure an alkaline state. I am sure you have experienced the effects of too many coffees like a grinding feeling that lingers. By doing this one thing, can improve your nutrient absorption in the stomach 10 fold and lemons are full of vitamin C, potassium and antioxidants.ExerciseI know, I know it just doesn’t seem to escape us. (Unless you are a superhero, athlete, or concrete laborers etc) Once upon a time this advice would hardly have been needed. Considering that 70% of today’s jobs are of a sedentary nature we as a whole have forgotten how to move functionally. We just have to connect those neurons to activate muscle, ligaments, tendons and bones to perform movement other than scrolling a computer i-phone or i-pad. In years gone by, the concept of using a gym was for serious athletes, and not even considered by the average jo blow. Today it is a necessity. Exercise oxygenates the body boosting circulation providing energy throughout the day. It is a fact that people that exercise are more successful than ones that don’t and that most successful people exercise in the early hours of the morning. This not only stimulates positive thoughts and energy for the day but it gets it out of the way. Fitness is not a chore but it should be something that we do for our well being!

Practice mindfulness.There’s a lot to be said about being in the moment. Forget about past lives, experiences or future events, they can send you into a spin. Focus on the now, take in every moment, likes it’s the first time and don’t forget to breathe all the while. Mindfulness is about being present. Present in the moment and being absolutely aware. Have you ever been so engrossed in your work in front of a computer to find that you have engulfed a complete pizza without any recollection of the taste? Being aware allows you to identify and observe your surroundings, it’s one of the most important practices to improve a response as opposed to a reaction and from my observations, correct me if I am wrong, we live in a highly reactive world as opposed to being proactive.

Set daily goals.

Years ago I interviewed a highly successful business man whom owned pubs and other businesses. He told me that every day, he would create a list of jobs to do. He would then tick them off just like KPIs for his employees he had certain criteria which was ultimately important for him to perform. This was his accountability. Don’t get busy being busy, become productively busy. There is a difference. And don’t forget to set realistic goals. Too high a goal will set you up for failure and there is nothing like past failures to drag you down the road of yet again another failure. Today I will lose 10 kg or by the end of this day I will look like Miranda kerr are just few examples of too high an expectation Practice today the things that successful people do and you would be more likely to attain success.

Practice perfect practice.When it comes to being successful in any part of your life the choice to practice perfect practice will be far more beneficial to you in the long run. Choose to practice perfect practice. (Well, almost perfect). To be perfect or strive for perfection, once again,could set you up for failure. Practicing is far better than doing nothing at all. Be consistent, persistent and practice.

Finally

Say No!!

How many times to we do this!!!!! We say yes, but we really mean no, then we justify to ourselves the reasons why we said yes and not no. Saying yes when we should have said no, may place extra pressure on you with some of us coming up short. Before you take on any more tasks, ask your self does this really suit me? Does this work with my time and is it for the best intentions? Saying no sometimes can be self-protective and save you from a rather embarrassing episode of emotional rage or tears from not being able to cope. Research has proved that the more difficulty that you have in saying no the more likely you are to experience , stress, burnout and depression , Saying no is an act of self-control and will increase your future self-control.

No, actually this is the final point. Successful people practice the art of being happy. In the move Happy Gilmore, when he played golf really well, he was asked what was his secret to success as a golfer? He replied that he went to a happy place. So find your happy place and go to it in the face of all odds and remember that Success rises in the ability to face failure.

If you require any other information about moving forward you can contacting me for guidance in health issues including female and male hormonal management, weight loss or weight gain and of course physical and mental training.

Contact Caroline by emailing me at 'symbiosiswellbeing@gmail.comYours in health and happiness​Caroline​

I was out having dinner with a few girlfriends, doing a bit of a catch-up. Suddenly, one of the women started furiously fanning herself.It was in the middle of winter and we had not even started our beef vindaloo!. Her forehead was lathered with beads of perspiration, her face reddened and she grew anxious. We all pretended not to notice, as we knew exactly what was going on. All being in our fifties, we too have had similar experiences and could certainly empathise. Whilst we make jokes about’ it”, sometimes “it” can be enough to drive us to drink or worse still, check out from this planet! Of course, I am talking about that dreadful state of being called menopause. When I was growing up I thought this was a misnomer, and it was really women just having a pause from men. That could be possibly a truth in itself. Menopause can be a devastating experience for a lot of women. This stage of life is defined as the last menstrual cycle, indicating the end of fertility. That in itself gets the thumbs up! This occurs when the body’s natural secretions of progesterone, testosterone and oestrogen (in the form of Oestradiol) is reduced and due to diminished ovarian follicles preventing the endometrium from proliferating. This leads to no more shedding of the uterus and the appearance of other symptoms. Apart from the obvious, no monthly cycles and no more emergency runs to the nearest 7/11 for supplies at ungodly hours! Yehah! The relevance of the diminished level of these hormones can make a woman more vulnerable to an outbreak of histrionics, mental amnesia and other disorders. Oestrogen while predominately a reproductive hormone is also essential for normal functioning of cells containing oestrogen receptors. Organs like our bladder, breasts, skin, bones, arteries, heart, liver and brain too have eostrogen receptors. No wonder we go mad ! We can not think straight, we become forgetful, irritable,irrational and teary. What may have been a simple decision years ago may too great to even contemplate now. I thought I was going mad(well madder than usual), yet I have been luckier than some, as I know how to manage this so called condition.Whilst normal age of menopause is between the age of 40 and 55, it may vary with age and of course a woman’s individuality. I went through “the change” as my gynecologist put it, when I was 46. Could you imagine my disgust, when she used this term. At that stage I would have attempted to put my stiletto through any bodies eyeballs, should they cross me, even if it was trivial. The hormonal changes that occur affects you in all aspects of your life with some women not being affected. However the severity can depend on the woman’s personal and medical history.Eighty-five percent of women experience at least one or some of the following symptoms with ten percent seeking assistance from a health practitioner, a GP, naturopath or a nutritionist. Symptoms may include irregular periods with changes in bleeding patterns. This can disrupt sleep, and cause fatigue. Hot flushes , as a result of hormone changes particularly our follicle stimulating hormone (FSH). Insomnia,lack of energy and/or self-esteem, depression, reduced libido, achy joints and a lot of unwanted hair on our chins. This time can produce a thickening of the waist line and Vaginal dryness. Falls in estrogen cause vaginal walls to become atrophic, and drier which can lead to itching, irritation or pain during intercourse. Sounds like fun! Skin becomes drier. You may experienc the urge to pee more often or the odd leaking when you laugh, cough and sneeze. there may be associated pain when urinating as well .

These symptoms can be so overwhelming that it may be life altering, Understatement of the year. I know of husbands leaving their wives, because of their “dry vagina”. Some women turn into feral animals caught in a cage with an acceptance that this is a natural phenomenon which will pass if we keep moving through “it”. But should we accept this as fact and a part of life and realise, that it is” what it is”, or should we at least attempt to modify this radical change.

If there is any consolation, it is about management. It’s not that we can avoid “it”, but we can modulate these changes through what we eat, how we live and how we think. First before we rush out to our GPS and demand hormone replacement therapy, why not make some small but significant changes in our diet and life style, after all , we are what we eat , inside and out. What goes into our mouth is probably underestimated, and certainly what we drink as well! Food is our natural resource at restoring the balance of the hormones that change naturally altering our behaviour.​Our slowing metabolism requires less input which means less food and a better quality of food is needed.With lowered mood and energy levels there is an increasing demand for all the B Vitamins. We can never get enough of these vitamins. B vitamins are essential to assist in time of additional stress , emotional and physical. Essential for hormonal synthesis and helps regulate the nervous system. Less mental pauses, means we can carry on as a “normal human being”. Omega threes will assist with dry skin protecting the outer barrier of every cell within your body. Extra calcium is required so we don’t get brittle bones and other growths in our joints. Leafy greens, bony fish like salmon and sardines are a great source. Magnesium sometimes called the wonder mineral, it is not only a muscular-relaxant, but plays a major role in neuro-synthesis, regulation of hormones and in the creation of energy.Vitamin D is also recommended. We all know that exposure to the sun for about twenty minutes a day is beneficial as a way of getting this vitamin. Eating eggs having cod liver oil and milk will top up your levels.We also need more anti –oxidants. A higher than normal level of free radicals are being produced through our day to day function. Anti-oxidants will neutralise these molecules and whist they do, they just might help slow down the ageing process. Vitamin C, an anti-oxidant can be found in red capsicum, citrus fruits, parsley, broccoli and cabbage. Selenium, is necessary and can be found in onions, garlic and Brazil nuts.So next time you reach for the 3rd glass of wine to get you through the day, you may like to consider another choice of beverage. Any one for chamomile tea? Take care of yourself and your mental state. Eat well and stay sane, as you are going to need all the help that you can get.After all your life is “all about you”.

Being diagnosed with cancer regardless of age can be a big blow. The thought of what if, has suddenly turned to the question of “what now?” The news of bewildering medical options could jump start a major panic attack leading to more hormonal chaos thereby promoting this disease. But, as you may have heard before, but Ill remind you again, “It’s not whether you get knocked down, that is important as such, its whether or not you get back up”. Conflicting views and opinions between alternate and traditional practitioners once again seems apparent. But there is one thing that is certain, eating more fruits and vegetables, avoiding animal fat and replacing animal products with plant based foods appear to have a protective effect in both prevention and in treatment. Here are some starting points with their respective reasoning’s behind the methodology.You can’t change the fact that you have cancer. What you can change is how you live the rest of your life . Garlic (allium sativum)Garlic has acquired a reputation in different traditions as a prophylactic as well as a therapeutic medicinal plant. Garlic components have been found to block carcinogens binding to DNA, enhancing degradation of carcinogens. Garlic has anti-oxidative and free radical scavenging properties. Garlic regulates cell proliferation by increasing cell apoptosis and immune responses. Garlic synergizes the effect of Eicosapentaenoic Acid (EPA) a breast cancer suppressor and antagonizes the effect of linoleic acid, a breast cancer enhancer.Garlic contains a stable oil soluble Sulphur rich compound called, ajoene. This compound has been found to induce apoptosis in leukemia. As well as a great enhancer to the process of detoxification, excretion and the protection of DNA. garlic has been found to inhibit both activation and progression of cancer.Berries Plant based foods contain naturally occurring compounds called phytonutrients which are beneficial to immune function. Bright colored berries just so happens to be on the list are particularly rich in powerful antioxidants, meaning they can halt a naturally occurring process in that otherwise creates free radical damage within cells. Anthocynanins the compounds that give blueberries their “superfood” status may also help keep cancers from growing or spreading. Use a handful of blueberries, blackberries, strawberries, or any other favorite berries in smoothies, on salads or combined with a few walnuts, pepitas as a snack.Omega 3sThree fatty acids compose the omega-3 family: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Include omega-3 fatty acids either through foods or supplements. Foods that are rich in this healthy type of fat include walnuts, freshly ground flaxseed, and cold-water, oily fish such as Alaskan salmon and sardines. EPA/DHA a component of fish oil has been shown to inhibit angiogenesis. EPA serves as a functional antagonist to arachidonic acid, modulating the inflammatory messages that promote cancer cell invasiveness. It may counter the anti-inflammatory effects of omeg-3 fatty acid supplementation.Omega 3s can alter hormone synthesis and is supportive to the immune system.Recent studies have expanded our understanding of the mechanisms by which ω-3 PUFAs may protect against breast cancer. The body cannot make these fatty acids and must obtain them from food sources or from supplements.). ALA is found in English walnuts, in some types of bean including lima beans.Green TeaTea contains antioxidants called catechins, which may help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. The health benefits of green tea are due to the presence of a group of plant flavonoids called catechins. Of particular interest to researchers is epigallocatechin-3-O-gallate (EGCG), the primary catechin in green teaLab studies have found that catechins in tea can shrink tumors and reduce tumor cell growth. Some studies in humans have also linked drinking tea to a lower risk of cancer. Both green and black teas contain catechins. There is a lower incidence of thyroid cancer in Asian women which has been attributed to their consumption of green tea. It is recommended that you consume <3 cups/d to get those beneficial antioxidants found in green tea. TurmericCurcumin is the active ingredient of turmeric. It is a potent anti–inflammatory, cancer preventative molecule. It exerts potent anti-inflammatory and protective effects in cancer progression. However, curcumin has additional anti-cancer effects that are independent of its anti-inflammatory effects and thus is a heavily researched molecule for both cancer prevention and treatment.A bright orange Indian spice, contain curcuminoids the active ingredient in Curcumin exerts anti-inflammatory and anti-oxidative effects by inhibiting tumor necrosis factor-alpha (TNF-alpha). Black pepper enhances absorption

Leafy Green VegetablesWhere do we start on the amazing health benefits of the vitamin B group? The vitamin B group are water soluble which means the body does not store them so that is why it is essential that we consume them every day. The B vitamins, help convert the carbs in food to glucose. The body then uses it as fuel to produce energy. If you are feeling fatigued there it is usually because you are vitamin B deficient, particularly in pantothenic acid , B5. B vitamins are water soluble, Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene and lutein.You’ll also find these nutrients in vegetables that are more traditionally eaten cooked, like collard greens, mustard greens, and kale. Interestingly enough, the bitter taste of these foods indicates a high level of calcium which is also on the order as a protective agent for thyroid cancer.GrapesThe skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Resveratrol is a phenolic compound that contributes to the antioxidant potential of red grapes. Red wine contains resveratrol too however not quite sure if you should drink too much.Supplementation Being mindful that before you self-medicate and rush out to purchase a supplement it is always wise to check if that nutrient interferes with your current medication. The last thing you need is any sort of reaction. The medication roles normally, is to duplicate the thyroid glands role in monitoring your metabolism. Some herbs will do the same thing. A double whammy could not only be harmful but dangerous causing an unwanted effect. Vitamin D and Calcium Most of the literature reviewed agrees that supplementing with both calcium and vitamin D would be beneficial following a total thyroidectomy. A loss of calcium, Hypocalcaemia, occurs in 1 to 2 percent. Of people following thyroid removal. It has been suggested from reliable research that taking 3g orally of calcium and 1 g of vitamin D per day may prevent symptomatic hypocalcaemia.Vitamin CResearch presented in 2008 found that taking at least 1 g vitamin C daily may t help the body absorb synthetic thyroid hormones after a thyroidectomy. Vitamin c can be found in so many fruit and vegetables with some of the best sources being red and yellow peppers,gauvas kale , green leafy vegetables, broccoli, kiwi fruit and strawberries.Vitamin AVitamin A Deficiency has been associated with iodine deficiency. Vitamin A is is involved multiple roles regards to the healthy function of the thyroid including the uptake of iodine by the thyroid. Modulation of the thyroid hormone metabolism and the production of TSH by the pituitary gland. People with hypothyroidism have a reduced ability to convert beta-carotene into vitamin A. vitamin A deficiency could limit the body’s ability to produce thyroid stimulating hormones (TSH) after a partial thyroidectomy.Vitamin A foods include; Sweet potato, carrots, kale, green leafy vegetables, butternut pumpkin, squash and apricots.Vitamin B-12B12 is required for energy release in food and is involved in DNA synthesis. People without a thyroid gland might have low levels of vitamin B-12. B vitamins function as coenzymes within the body where they are required for energy production especially in the power plants of the cell, called the mitochondria. Several studies found that an underactive thyroid impairs the body’s ability to absorb B12. It is recommended that you take B12 with B6 and folic acid.B12 folic acid and B6 foods; liver, oil fish, seafood’s including crustaceans, Beef, Swiss cheese and eggs.Vitamin EThere are eight different types of Vitamin E in the form of mixed tocopherols and tocotrienols.Vitamin E is considered a fat soluble antioxidant and all types are found in our daily diet, in varying degrees. The most famous type is the alpha tocopherol, this is due to its ability to help prevent free radical damage. However since this type has been given more notoriety science has an increase interest in the potential health benefits associated with his lessor studied member of this family , especially the tocotrienols. Vitamin E is a potent antioxidant. Because it is fat soluble, we see it offer protection against damage to the fats that line the outside of every cell of our body. When the fats in our membranes become damaged, important cell functions become compromised.Vit E foods; Almonds, raw seeds, Swiss chard, spinach, turnip greens, kale, olives and avocados plant oils, wheat germ and hazelnuts.Lifestyle considerations.Avoid harmful radiation, UV light, and environmental toxins.Stay active with long walks to reduce glucose and inflammation. Resistance training, Stretching and yoga is highly recommended.Whilst this is invaluable general advice every one is different ( don’t we know it!) so for more individualized treatment with nutrition and lifestyle guidance. Please contact Caroline via facebook symbiosiswellbeing for a one on one consultation. In the meantime if you can do one thing good for you have a green smoothie everyday!!! ​

Author

Caroline is a clinical Nutritionist practicing on a consultation basis. Caroline's experience encompasses research and writing on disease prevention with natural herbs, spices, foods and supplementation. Caroline practices holistic nutritional medicine that combines the three elements of being human. Those being, the physical , emotional and the mental components that make us who we are. All of these criterior is fueled by the fundamental of all health, food .